Mindfulness Practices from the Forest

Forest as a state of mind? Forest Therapy Guide Robert Sarnoski shares how the calm and clarity we find in nature can be brought into everyday life through simple, sensory mindfulness practices.

During my guided Forest Therapy walks, you will often find me and the participants seated in the mansion garden at Nolde Forest Environmental Education Center. To an observer, this may seem like an unconventional way to engage with nature. However, if you were to join us, you would realize that our journey begins internally and extends outward.

Arriving 10 to 15 minutes before the walk, you might notice participants preoccupied with their phones, adjusting their belongings, or discussing the day's trivial matters. Their minds are elsewhere.

What’s the Point of Forest Therapy?

(and how it is different from hiking)

Forest Therapy is not merely hiking; it is a sensory engagement designed to deepen our connection with the natural world. Without calming our bodies and minds, we remain trapped in our thoughts, and the walk risks becoming just a hike, a conversation, or worse, a distraction. Sitting in stillness acts as a tuning dial, allowing us to focus on both our internal and external environments.

My primary objective in guiding participants through Forest Therapy is not the walk itself, but rather what they can learn and apply independently. They do not need me to guide them or to walk far. They need tools that foster awareness, enabling them to perceive the world around them and their own emotions. These are the tools I aim for participants to integrate into their daily lives.

Below are exercises I lead participants through before commencing a walk. These can be practiced individually throughout the day or sequentially as part of a morning routine. For an enhanced sensory experience, I also recommend going barefoot.

4 Mindfulness Practices to Awaken Your Senses

1. Forest Breathing

Before I even take people out into the forest, I make them sit down and breathe. In the book “How to Sit”, Thích Nhất Hạnh said:

“Everyone is breathing, but not everyone is aware that they’re breathing.”

We often overlook the remarkable process of breathing, a vital function we perform approximately 22,000 times a day, even while asleep. Our bodies instinctively regulate our breathing according to our activities, requiring no conscious effort. However, we can intentionally modify our breathing to influence our emotional state, promoting relaxation and heightened awareness.

Part 1 (Optional)

Before commencing a walk, I engage with participants to gauge the overall mood. If stress or anxiety is apparent, I dedicate additional time to a specific exercise designed to alleviate tension. Modern distractions such as email, social media, and traffic can detract from our ability to fully engage with the natural experiences awaiting us in the forest.

The following exercise is an adaptation of the 2:1 breathing technique. By extending the exhalation to twice the length of the inhalation, we signal our nervous system to downregulate, effectively slowing the heart rate and inducing a state of calmness.

• Assume a comfortable position, either seated or lying down.
• Use gentle movements to adjust and center yourself.
• Close your eyes or maintain a soft gaze.
• Begin with a short inhale through the nose, lasting about one second, followed by a second inhale through the nose.
• Pause gently at the peak of the second inhale.
• Exhale slowly through the mouth for approximately six seconds.
• Repeat this process for 5 to 10 cycles.
• For added focus, place one hand on your abdomen to follow your breath.

Note: Avoid forcing your breath to intake more air in a short span. Maintain a relaxed posture and inhale gently. The objective is to extend your exhalation to twice the duration of your inhalation. If this timing proves challenging, adjust your breathing to suit your personal needs, ensuring the exhalation remains longer than the inhalation.

Part 2

After a brief practice with the 2:1 breathing technique, achieving a slower breathing rhythm becomes more manageable. While not essential, this practice facilitates a quicker transition to relaxation, particularly amidst the demands of everyday life.

At the beginning of each walk, I lead participants through a specific breathing exercise to ground them and prepare them for their experience in the forest. This adaptable breathing technique can be utilized throughout the walk, and I encourage participants to apply it while walking (with eyes open, of course) or when preparing to sit in the forest.

• Prepare by settling into a comfortable position or continue from the previous exercise.
• With eyes closed or softly gazing, inhale through your nose for five seconds.
• At the peak of the inhale, pause briefly for one second.
• Exhale gently for another five seconds.
• At the end of the exhale, pause again for one second.
• Continue this cycle for 3 to 5 minutes.
• If your mind begins to wander, gently redirect your attention back to your breath.

Note: You may adjust the duration of your inhalations and exhalations to suit your comfort. When pausing between breaths, avoid tensing up or "holding" your breath. Visualize your breathing as a gentle wave with smooth peaks and troughs, allowing for a moment where you are neither inhaling nor exhaling.

2. Body Scan: Root into Embodied Presence

Having taken the time to relax our breathing, we can now focus on the body.

During Forest Therapy, our walk is not a hike; there is no specific destination, as we are already present in the moment. Our movements should be relaxed and in harmony with the surrounding environment. Moving too quickly or exerting excessive energy can elevate the heart rate and, consequently, our breathing.

The body scan technique helps identify areas of tension and encourages relaxation, enhancing our connection with nature. Since we are already in a seated or prone position from the breathing exercise, we can seamlessly transition into the body scan.

• Resume your breathing exercise or find a comfortable position, either sitting or lying down.
• Close your eyes or maintain a soft gaze.
• Allow your breath to settle into a gentle, steady rhythm.
• Spend a minute or two observing all the points where your body makes contact with the ground.
• Begin a body scan from your feet upwards, relaxing each part as you progress.
• Take your time. Examine each area with curiosity.
• Is there tension? Warmth? What sensations are present?
• Release any tension you encounter in each part of your body.
• Dedicate extra time to areas that are more challenging to relax.
• Upon reaching your head, take a moment to perceive your body as a whole, noting its interconnectedness and the space it occupies.
• Refocus on a soft, rhythmic breath.
• Gently wiggle your toes or move your arms and legs. Rotate your head and neck, or engage in any movement that feels comfortable.

Pro Tip: While in the forest, consider lying down on a log or a bed of pine needles to practice the body scan before shifting your attention to the environment.

Reflections: Can you feel the breeze or the warmth of the sun on your skin? Who else might have shared this spot in the forest? How does the forest perceive your presence at this moment?

Note: Lying down is an excellent method for conducting a body scan, akin to Yoga Nidra. This position eliminates the effort required to remain upright, thereby enhancing relaxation. Additionally, it allows for greater contact between our bodies and the earth beneath us.

3. Listening: Forest Sound Bathing

During walks, participants often engage in conversations or focus intently on following instructions, which can detract from the experience. It is important to create space for natural revelations, whether auditory or visual, by remaining open to the possibility of perceiving nothing at all. Nature does not always offer instant gratification, especially when we are distracted. Some elements reveal themselves over time, while others are present but unnoticed.

At this point, we should feel relaxed, with smooth breathing and a strong connection to the earth. We have arrived. The next practice involves expanding our awareness from within to the external environment.

Avoid rushing through the steps of this practice. Take time to linger on each one and appreciate the open space when sounds are minimal, or spend more time when the environment is bustling with activity.

• Begin in a seated or prone position.
• Close your eyes or maintain a soft gaze.
• Become aware of your body and the space it occupies.
• Start by listening to the immediate sounds around you.
• Notice transient sounds that come and go.
• Observe continuous sounds, the ambient background noise.
• Gradually extend your awareness outward.
• Identify different sounds as your focus moves further from your body.
• Gently bring your awareness back to your immediate surroundings.
• Take a moment to remain still with your breathing.

Note: Similar to a breathing practice, if you become distracted, gently refocus on what you are hearing. In the absence of sound, try to perceive the sounds of your breath or heartbeat. Embrace the stillness.

Related: 8 Mindful Activities to Try When You Go Camping

4. Movement: move with the forest

When walking in nature, proceed at a leisurely pace to allow your mind to observe movement and appreciate the surrounding beauty. If your mind begins to wander or you notice something intriguing, pause and observe. Acknowledge your observations or let the thought pass and continue your journey.

The last exercise gives us a moment to stretch and stimulate blood flow, preparing us for a relaxing walk in nature. Use your imagination and playfulness to be a tree in the forest or dance with the wind. Mirror what you are seeing and feeling in nature and make this exercise as long as you need.

• Stand with your feet approximately shoulder-width apart.
• Maintain open eyes throughout the exercise.
• Allow your arms to relax naturally at your sides.
• Gently sway or rock to loosen up, finding your center while remaining balanced yet flexible.
• Rotate your palms outward and gradually raise your arms toward the sky.
• Experience the sensation of stretching in your arms and torso.
• Ensure your breathing remains relaxed and natural.
• Turn your palms to face the sky, and take note of any sensations, such as the warmth of the sun or the feeling of a breeze.
• Observe the movement of trees or clouds and mirror that movement within your body.
• When your arms become fatigued, lower them back to your sides and allow them to relax as needed.
• Return to a relaxed breathing rhythm.

Note: This can serve as an invigorating start to your day. Consider watching the sunrise to welcome a new day or engaging in a sunset ritual to express gratitude.

As you walk through the forest, try to slow your pace and synchronize your breathing with your steps. Aim for five steps per inhale and five steps per exhale. Relax your body and expand your awareness to the movements within the forest.

Arriving Without Travelling

At this stage in my Forest Therapy session, participants typically feel relaxed and focused, even though we have not yet left the starting location. We embark on our journey into the forest or park with the sole intention of being present in the moment.

We have arrived without the need to travel anywhere but inward.

This is where the true essence of Forest Therapy begins. We release the attachments of our hectic lives and start to recognize our connections with nature. The water in the stream or a gently falling snowflake mirrors the fluidity within our bodies. The texture of tree bark invites us to explore the diverse surfaces we often overlook. The cool breeze or the scent of a pine forest encourages us to breathe deeply and contemplate the miracle of breath.

From this point, a Forest Therapy walk invites us to remain curious and open to the everyday wonders that surround us.

How to Bring Mindfulness From The Forest into Daily Life

This collection of exercises has been curated to swiftly guide participants into the appropriate mindset for a guided walk. Whether they have been delayed by traffic or are navigating challenging times, these exercises provide a simple and effective means to ground them in the present moment. Participants may be nature enthusiasts, hikers, or individuals exploring Forest Therapy, yet they may lack the tools or experiences to fully appreciate the beauty of the world around them.

These four exercises are also designed to be taken beyond the walk, adaptable for practice at home, in the backyard, during work, or in the park. They can be mixed and matched according to available time or combined into a comprehensive daily routine. Not only will they enhance your experience in nature, but they will also foster a heightened awareness in your everyday life.

This is my offering to participants and to you, the reader.

Related: Unwind in Ojai: DIY wellness retreat with friends on a budget

Frequently Asked Questions

What’s the difference between Forest Therapy and Forest Bathing?

Forest Bathing is typically a more casual, self-guided practice that one would go on to alleviate stress and promote overall well-being, much like its Japanese origin, Shinrin-yoku, which means “bathing in the forest atmosphere.”

Forest Therapy, on the other hand, is a more structured experience led by a certified Forest Therapy guide. Participants are guided through a series of invitations and sensory activities designed to deepen mindfulness and emotional connection.

Certified guides are trained and follow the principle that “the forest is the therapist, and I am only the guide.”  This approach supports participants in their journey of self-discovery and authentic connection.

How is Forest Bathing similar to meditation?

Forest Bathing is very similar to meditation, but instead of focusing on our breath, we are using our senses as the anchor — what we are seeing, what we are hearing, what we are feeling (both physically and mentally).

Where can I experience Forest Therapy near me?

Certified Forest Therapy guides and organizations worldwide offer guided walks and training. You can find local programs and guides through directories like The Forest Guide School, or look for community-led Forest Bathing walks in your local parks and nature centers. 

About the Author

Robert Sarnoski is a certified Forest Therapy Guide and mindfulness meditation instructor in Reading, Pennsylvania. Robert has been leading Forest Bathing walks at Nolde Forest Environmental Education Center for the past three years. He also hosts the monthly Mindful Walking Meet-up.

To connect with Robert, ask questions about the forest therapy and participate in one of his upcoming forest bathing walks, please visit MindBodySimple.com.